Help gaining weight and muscle (1kg per week)

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brynzephyr6855
brynzephyr6855 Posts: 2 Member
in Goal: Gaining Weight and Body Building
Im currently 65 kg
Consuming around 4500 calories per day
Including 2 mass gainer shakes
I’m working out 5 days a week doing a combination of isolated weights training and animal crawls and movements. Any advice on gaining weight, building lots of muscle or supportive supplements would be great!

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  • Retroguy2000
    Retroguy2000 Posts: 1,527 Member
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    A proper program, close to 1g per pound protein, creatine, and a calorie surplus of about 500 per day.

    You're going to gain a lot of fat if your surplus is much higher.
  • ninerbuff
    ninerbuff Posts: 48,540 Member
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    How old are you? What's your full program? How many times a week?

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 35+ years and have studied kinesiology and nutrition
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